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The gluteus maximus can be your best friend when it comes to safely 
performing backbends. Yet overusing this big muscle by clenching your butt as you backbend can lead to irritation and injury in the spine and sacroiliac (SI) joint. In order to mitigate excessive spinal compression in backbends, it’s helpful to use the buttocks and adductors (inner thighs) to support the weight of the pelvis, hips, and spine. Work on the following actions:
This test measures a participant's ability to stand up from a seated position as many times as possible in a thirty-second period of time.[2] Testing the number of times a person can stand up in a thirty-second period helps assess strength, flexibility, pain, and endurance,[2] which can help determine how far along a person is in rehabilitation, or how much work is still to be done.
“Don't get set into one form, adapt it and build your own, and let it grow. Be like water. Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” Bruce Lee
Unfortunately, it’s hard to significantly increase levels through food alone. That’s where supplementation comes in. For instance, in one 12-week study of resistance-trained individuals, taking HMB in tandem with a high-intensity lifting routine significantly improved muscle strength and size compared to lifting alone. Plus, in the off-chance that you push yourself too hard, HMB helps prevent the effects of overtraining—including muscle loss.
Cancel, pause, or adjust your order at any time, hassle free. Your credit card will only be charged when your order ships. The discount applied every time is 15% off. Since it would be weird to subscribe to a kettlebell, the subscriptions and subscription discounts are only for things you'll need often, like supplements, foods, and personal care items.
Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.

The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[30] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[31] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[32] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release.[33] That effect is somewhat overcome by combining casein and whey. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens, can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[34][35] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.[36]
In recent years, the related areas of fitness and figure competition have increased in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. McLish would closely resemble what is thought of today as a fitness and figure competitor, instead of what is now considered a female bodybuilder. Fitness competitions also have a gymnastic element to them. A study by the Clinical Journal of Sport Medicine found that female bodybuilders who are taking anabolic steroids are more likely to have qualified for substance dependence disorder, to have been diagnosed with a psychiatric illness, or to have a history of sexual abuse.[14]

Go: Keeping your feet flat on the floor, squat down so the ball rolls up your back, until your quads are just past parallel to the floor. Hold for a count, then lift just your toes into the air to push through your heels as you rise back to the starting position, rotating your glutes and hams inward. Lower your toes back to the floor before starting the next rep.


An odd exercise that will integrate both sides of the back of your body in it’s natural “cross-pattern” activation. Basically, when one glute fires, the opposing low back muscle fires as well. This naturally happens when walking, running, or walking up stairs. It’s a great exercise for this muscle firing pattern and to get your glutes working hard. Plus, it looks cool.

Creating a workout playlist of high-energy tunes you love will not make your workout feel easier, but it may cause you to exercise harder without even realizing it. Best of all, you need only one or two great tunes to get you through this workout. If you are willing to try something a bit different, make your own music as you exercise. Sing, hum, clap your hands, whatever you can do to jam along to your playlist. It may give you an extra boost to finish strong.

The patient generally presents with leg stiffness, weakness in the hip flexors, and impaired foot dorsiflexion in the second through fourth decades, although symptoms may be apparent in infancy or not until late adulthood. The gait disturbance progresses insidiously and continuously. Patients may also have paresthesia and mildly decreased vibratory sense below the knees and urinary urgency and incontinence late in the disease. On neurological examination, generally there are no abnormalities of the corticobulbar tracts or upper extremities, except possibly brisk deep tendon reflexes. In the lower extremities, deep tendon reflexes are pathologically increased and there is decreased hip flexion and ankle dorsiflexion. Crossed adductor reflexes, ankle clonus (Video 82, Cross‐Adductor Reflex; Video 84, Sustained Clonus), and extensor plantar responses are present. Hoffman's and Tromner's signs, as well as pes cavus, may be present. Occasionally, slight dysmetria may be seen on finger‐to‐nose testing in patients with long‐standing disease.


The sartorius originates at the ASIS and proceeds to traverse obliquely and laterally down the thigh to eventually insert at the anterior surface of the tibia, just inferomedial to the tibial tuberosity, as part of the pes anserinus. In addition to flexing the hip and knee, the sartorius aids in the abduction of the hip. It is innervated by the femoral nerve (i.e., the posterior division of L2 and L3).
How to do it: Start by stepping forward into a lunge with your left foot. Place your right forearm to the ground and your left elbow to the inside of your left foot, and hold the stretch for two seconds. Then place your left hand outside of your foot and push your hips up, pointing your front toes up. Return to standing position and repeat by stepping out with your right foot. Continue alternating sides.

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. In regard to nutrition, don’t even think about taking that aspect lightly. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. What and when you eat is paramount to your results, and you’ll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.
You don't need to design a fresh plan every three weeks. Scaling up weight and modifying reps are obviously both important for progression, but playing with different set styles will shock your body and keep things interesting. Remember, bodybuilding isn't meant to feel like a chore. Below, we explain eight different types of sets to help you build muscle more efficiently during bodybuilding training.

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Grade III (severe): A complete tear in your muscle that causes severe pain and swelling and you can't bear weight on that leg, making it difficult to walk. You've also lost more than 50 percent of your muscle function. These injuries are less common and may need surgery to repair the torn muscle. They can take several months or more to completely heal.
(4) Fats mixed with Carbs make you even more fat. I other words: Fats with Carbs can lead to retaining more fat. Remember fats get stored as fat and carbs will only get stored as fat once glycogen is full. Which means….if your glycogen is full and you combine carbs and fats in a meal…then yes, you will store more fat compared to eating just fats or carbs by itself. Why? Well, fats get stored as fat and then the carbs have to get stored as fat as well due to glycogen being full….that is stored fat from two sources, rather than just one. If your glycogen wasn’t full, then only the fats would get stored and the carbs would just go towards glycogen. This is my next point for you.
Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.

By that logic, a 160-pound man should consume around 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) If you don't eat meat for ethical or religious reasons, don't worry — you can count on other sources, too. Soy, almonds, lentils, spinach, peas, and beans are packed with protein. 

The slider reverse lunge is simple to perform and doesn’t need much in the way of instructions. Simply grab a Valslide, or a similar tool that will allow you to move smoothly across the ground. Put the slide under one foot, and use that foot to slide into a reverse lunge, and then return to standing. Try doing this exercise after one of the ones above, and just wait until you feel the burn!
In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training", in which you'll lose the ability to "pump" (engorge the muscles with oxygen-rich blood) your muscles, and this can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
Teresa Giudice, who's best known as a personality on Bravo's Real Housewives of New Jersey, competed in her first bodybuilding contest Saturday. — Carly Mallenbaum, USA TODAY, "'Real Housewives' star Teresa Giudice shows off new muscles at bodybuilding competition," 10 June 2018 His first wife, Sitora Yusufiy, suggested in an interview with Time magazine, with little evidence other than his penchant for bodybuilding and mirror-gazing, that Omar Mateen could have been gay. — Tim Fitzsimons /, NBC News, "What really happened that night at Pulse," 12 June 2018 The physique competition will be held at McGlohon Theater and includes the following categories: bodybuilding, fitness, men’s physique, figure, bikini, classic physique and women’s physique. — Courtney Devores, charlotteobserver, "Your 5-minute guide to the best things to do in Charlotte | June 22-28," 21 June 2018 Fans who have been following Giudice closely on social media have watched the reality star workout in videos, but Giudice hasn't posted publicly about her first bodybuilding competition. — Carly Mallenbaum, USA TODAY, "'Real Housewives' star Teresa Giudice shows off new muscles at bodybuilding competition," 10 June 2018 Carolyn Marvin, who served as the graduate adviser for both Prosper and Nirenberg, pointed to his thesis, an autoethnography about the subculture of bodybuilding. — Josh Baugh, San Antonio Express-News, "Nirenberg knew immediately that he’d eventually marry Erika Prosper," 17 Mar. 2018 The bodybuilding competition is one of two hosted produced each year in Louisville by Kentucky Muscle promoter Brent L. Jones. — Matt Stone, The Courier-Journal, "Bodybuilders, fitness athletes go flex at 2018 KDF Derby Championships," 29 Apr. 2018 Father John Brown is basically a bodybuilding legend, having won two Mr. Universe titles and three Mr. World crowns. — Jr Radcliffe, Milwaukee Journal Sentinel, "Facts you may have missed about each Packers draft choice in 2018," 4 May 2018 The affable Louisville man helped bring back the bodybuilding show culture in 2011 with 90 competitors. — Matt Stone, The Courier-Journal, "Bodybuilders, fitness athletes go flex at 2018 KDF Derby Championships," 29 Apr. 2018

Carbohydrates play an important role for bodybuilders. They give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis.[26] Insulin has steroid-like effects in terms of muscle gains.[27] It is impossible to promote protein synthesis without the existence of insulin, which means that without ingesting carbohydrates or protein—which also induces the release of insulin—it is impossible to add muscle mass.[28] Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) just before, during, and/or just after a workout. This may help to replenish glycogen stored within the muscle, and to stimulate muscle protein synthesis.[29]
This exercise is challenging and will certainly be beneficial even without weights. If you can execute perfect form with your body weight, you can make the exercise harder by adding weights to your hands, by stepping on an unstable surface with your front foot (balance disc, foam pad), or you can place your rear leg on an unstable surface such as a physioball. You should be able to comfortably perform 2-3 sets of 10 reps on each leg before advancing this exercise.
As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
How to do it: Start by stepping forward into a lunge with your left foot. Place your right forearm to the ground and your left elbow to the inside of your left foot, and hold the stretch for two seconds. Then place your left hand outside of your foot and push your hips up, pointing your front toes up. Return to standing position and repeat by stepping out with your right foot. Continue alternating sides.
Eat 1.5–3 grams of carbs per pound of your body weight. As with fat, this amount can vary greatly, depending on your personal needs and preferences, so consider these numbers only a starting point. If you’re very skinny and feel that you handle carbs well (i.e. you can eat a lot of them without getting fat), go ahead and eat according to the higher end of the spectrum. The same applies if you’re desperate to gain weight—you should increase your carb intake. If you’re prone to weight gain or feel lethargic on higher carbs, you should eat fewer of them. Again, see our keto guide for more details and options.

This period also saw the rise of anabolic steroids in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva, and Lou Ferrigno in the late 1960s and early 1970s, and continuing through the 1980s with Lee Haney, the 1990s with Dorian Yates, Ronnie Coleman, and Markus Rühl, and up to the present day. Bodybuilders such as Greg Kovacs attained mass and size never seen previously but were not successful at the pro level. Others were renowned for their spectacular development of a particular body part, like Tom Platz or Paul Demayo for the leg muscles. At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that "you have to do anything you can to get the advantage in competition".[citation needed] He would later say that he does not regret using anything.[8]


You see, there is only so much muscle that the human body is capable of building in a given period of time. So, if you supply your body with MORE calories than it’s actually capable of putting towards the process of building new muscle… it’s not going to magically lead to additional muscle being built. It’s just going to lead to additional fat being gained.
If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri’s, back/bi’s, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in.” Check out Heath’s guide to finding your best muscle-building routine.
It’s based on the principles of high intensity interval training — known as H.I.I.T. — which uses short bursts of strenuous exercise to make a big impact on the body. If moderate exercise — like a 20-minute jog — is good for your heart, lungs and metabolism, H.I.I.T. packs the benefits of that workout and more into a few minutes. It may sound too good to be true, but learning this exercise technique and adapting it to your life can mean saving hours at the gym. 
To avoid hip flexor pain, you should pay more attention to these muscles, Dr. Siegrist explains. When you are seated, your knees are bent and your hip muscles are flexed and often tighten up or become shortened. “Because we spend so much of our time in a seated position with the hip flexed, the hip flexor has the potential to shorten up. Then, when you are in a hurry because you are running to catch a bus or a plane, or you trip and fall, the muscle could become stretched. Here’s this stiff, brittle muscle that all of a sudden gets extended, and you could set yourself up for strain or some hip flexor pain.”
It has been argued that purposely overtraining for a brief period can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and does not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can recuperate and grow during the prolonged rest period. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[53]
^ Burd, Nicholas A.; Yang, Yifan; Moore, Daniel R.; Tang, Jason E.; Tarnopolsky, Mark A.; Phillips, Stuart M. (2012). "Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. Micellar casein at rest and after resistance exercise in elderly men". British Journal of Nutrition. 108 (6): 958–62. doi:10.1017/S0007114511006271. PMID 22289570.

This leaves you frustrated and yes……….with consistently tight hip flexors.  A crucial step is often missed with trying to stretch away tightness or pain. Before anymore blame is placed on the hip flexor muscle, it needs to be properly assessed. Then after an assessment is performed you can determine what the right hip flexor exercise for you to do is.

Lie on your back with knees bent and feet flat on the floor. Lift your hips to come into a bridge position. Lift your left leg off the ground and extend it in front of you, keeping your pelvis level. Inhale as you slowly lower your hips toward the ground. Exhale as you drive your right heel into the ground and lift your hips. Do 10-12 reps. Switch sides.

Increase your caloric consumption. Keep a log of the number of calories you eat, and use the average of those numbers to estimate your daily caloric needs. Then, multiply that number by 1.1. Make sure your calories are coming from a variety of healthy, minimally processed foods to provide quality nutrients for muscle-building. Try to get 30% of your calories from proteins, 50% from carbohydrates, and 20% from fats.[1]

If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri’s, back/bi’s, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in.” Check out Heath’s guide to finding your best muscle-building routine.


(1) Body Fat is fat. You know how foods contain fat? Well, that fat when digested, {whatever fats not used for energy}, will get stored as body fat. Each macronutrient has a place to be stored. Fat (macronutrient) gets stored in our fat cells. They match. For anyone to say something otherwise is very misunderstood. People assume carbs equal fat right away.

How to do it: Stand with feet just outside the shoulders and hands behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds and repeat for 10 reps. Be sure to land softly, with the hips back and down.
When you’re planning your high-protein meals, 20 grams of protein is the optimal amount generally accepted for muscle growth. Research has found that the body doesn’t use much more than 20 grams for muscle-building at any one sitting. Around 80 grams of protein per day (or, four meals containing 20-grams of protein each) is about right for most people.
First off, every single resistance-training athlete in the world should be very thankful for bodybuilding training. It was bodybuilding that brought weight training to the mainstream. The bottom line is that the average gym goer is MORE interested in how they look vs. how they perform. 99% of every client I ever trained had an aesthetic goal as their primary goal. In my 20 plus years as a trainer I can count maybe 10 clients who said, “My goal is to be able to bench press or squat or lift more weight.” It was the aesthetic focus of bodybuilding that opened the doors for all other resistance training pursuits to enter into the mainstream.
Just because your hip flexor region feels sore doesn’t necessarily mean the muscles there are tight — in fact, they might need strengthening. This is where that sports science debate we mentioned earlier comes into play. It’s important to identify whether you’re tight or if the muscles are weak. Again, the Thomas Test will help you identify if you’re maybe stretching something that actually needs strengthening. 

You are not on the website of a medical doctor, nutritionist, or registered dietitian. The opinions expressed on this website, including texts, images, and videos, are generalized. They are presented “as is” for informational purposes only without warranty or guarantee of any kind. Julian Dot Com, LLC (“we”, “our”) makes no representation and assumes no responsibility for the accuracy of information contained on or available through this website, and such information is subject to change without notice. We are not liable nor claim any responsibility for any emotional or physical problems that occur directly or indirectly from reading this website. We are of the ability and use of conversation as per articles 9 and 10. 

"Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus," says Lefkowith. "They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis." Because of this, it is important that you not only work one or two of these muscles, but rather, focus on showing all of them some love. "If you were only to do moves in one plane of motion, say a front lunge or squat, you wouldn't work your glutes to strengthen all of the joint actions they can perform."
Actual bar speed has to do with tempo. If we rep a light away until it feels heavy, then we have altered the tempo. The muscle switches from short twitch to fast twitch. This takes time for the muscle to switch, so people lift heavy usually to expedite the fast twitch being used. BUT, going slow on PURPOSE, is not the same as actual bar speed. If you can deliberately slow down a weight, then it’s too light. SIMPLE AS THAT. Going slow is for heavy weights, because heavy weights don’t take long to lift. So one must be going slow because of the weight and not because they think time under tension is key. This means, lift more. How much more? I don’t know, but try a little more. If you can do a little more, then you have progressed.
Protein do not have a home really. They do have a pool on which amino acids are stored, but this isn’t much. Proteins home is actually our muscles. You know how we eat meat for protein? Well if we ate human meat, it would be protein. Muscle is protein. We eat protein to build muscle and other shit. Protein during a calorie surplus will get stored in our fat cells more than go towards building muscle or the pool. Anything eaten in a calorie surplus will be stored as fat.

Low Carb is for everyone. This has to do with carbs. If someone has high body fat percent, this is because the fat from meals whether is from fats or carbs spilling over…is staying stored causing a calorie surplus. The body only needs a certain amount of energy (food). People with high body fat usually over feed on carbs because carbs are everywhere, which makes it safe to assume they are always storing sugar as fat and signaling insulin. This plus, the insulin response due to the surplus causes chaos. Low carbs is great for people that have consumed carbs for too long, so they can down regulate glycogen and insulin. People with low body fat usually depend on muscle and muscles store glycogen. So these people would benefit from high carbs until it’s time to back off.


  Take note to see if the thigh rests down parallel to the ground (Picture 2) or if it stays up in the air (Picture 1) (You will need someone to be nearby to see what your leg does). Perform on both sides and compare. If the thigh does not stay raised up in the air then there is no true hip flexor tightness and stretching does not need to be performed. If one of the thigh/legs stays up noticeably higher than the other, then stretching will need to be performed. If your leg is able to hang down comfortably parallel to the ground or lower then you passed the test!


“Compared to training for strength, intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person’s 1RM, the maximum weight he or she can lift for one rep,” says Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York.


The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[41] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.

The exercises that allow you to use the greatest amount of weight are the ones that help you build muscle the fastest. These also happen to be the lifts that allow for the greatest percentage of increases in loading. We’re talking compound (multi-joint) exercises here, done with free weights. You’re not going to grow at nearly the same rate with a workout comprising machine exercises and isolation movements.


Work on strengthening all of your core muscles and glutes. These muscles work together to give you balance and stability and to help you move through the activities involved in daily living, as well as exercise and sports. When one set of these muscles is weak or tight, it can cause injury or pain in another, so make sure you pay equal attention to all of them.
Stand with your feet slightly wider than shoulder width with a kettlebell about a foot in front of you. With your weight in your heels, hinge at your hips while lowering your hands to the kettlebell handle. Grab the kettlebell with an overhand grip,  “Hike” the kettlebell back between your legs, catching the force of the moving kettlebell with your hips. Exhale as you swing the kettlebell forward by thrusting your hips, straightening your legs, and squeezing your glutes and abs. Once the kettlebell reaches chest height, inhale as you allow it to fall, and guide it back to the “hiked” position.
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